Hyperextensions / Back Extension

About Hyperextensions / Back Extension

Type: Isolation
Level: Beginner
Muscle Groups: Glutes, Hamstrings, Lower Back
Equipment: Hyperextension Machine


Video: How To Do Hyperextension


Hyperextensions Instructions

1. Prepare your hyperextension machine taking care that your feet are firmly anchored in place and that your torso is at right angles to your legs.

2. Hold your legs at 45 degree angle to each other.

3. Start the hyperextensions exercise from a hinged position. Hold your arms crossed and begin by flexing your glutes.

4. Then extend your hips, finishing off when your body is in a straight line.

5. Repeat as many times as your workout demands.

How To: Hyperextension

Back Extensions or Hyperextensions


Precautions and Tips for Hyperextensions

Hyperextensions may be ‘glute-centric’ or ‘erector-centric’, with the former being more popular.

In glute-centric hyperextensions, you will flex your upper back a bit and then extend the hips so that your body is in a straight line. This keeps the focus completely on gluteal muscle activity.

In erector-centric hyperextensions, you’ll arch your entire spine and then use erector muscle activation to straighten up.

If you don’t feel your glutes acting, feel your buttocks to see at which point they contract maximally.

Sometimes, one glute may be less contractile than the other. In these cases, you’ll have to perform twice as much volume on the weaker side, adding unilateral variations of the hyperextensions exercise. Do this until you’ve built up a mind-to-muscle connection, which will let you have better control over the muscle activation.


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